Over the Next Hill Fitness
Welcome! We all know, as we age, it’s harder to put ourselves first and get in enough fitness, flexibility, and nutrition. Maybe you’re new to formatted exercise, maybe we need to push to the next level or set some goals. Perhaps you’ve always wanted to run a 5K, a marathon, or even an ULTRA marathon. This podcast is designed to get you moving and headed towards those goals. You’ll have opportunities for general coaching during each episode or you may contact me for personal coaching afterward. Are you ready to get over this next hill in life? Let’s get started.
Over the Next Hill Fitness
S3 Ep 17 Finding Joy in Movement at Any Age with Deb Bahr
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At 58 years old and 250 pounds, Deb Bahr faced a pivotal moment. Concerned about her future health and longevity, she made a decision that would transform her life: she would become a triathlete despite not having run since her 20s, biked since childhood, or properly swam before.
Deb's remarkable journey unfolds as she shares how she taught herself three disciplines from scratch through books, YouTube videos, and community support. With refreshing honesty, she recounts the inevitable rookie mistakes, including overtraining injuries, but emphasizes how perseverance led to completing her first sprint triathlon at age 60. What started as a health intervention evolved into a passion that saw her qualify for age group nationals in triathlon and discover a profound love for trail running.
The conversation takes us through Deb's most memorable race experiences, including her favorite triathlon where she overcame being kicked in the face during the swim, navigating steep hills in blistering heat, and using her signature "boob ice" cooling technique to finish with a smile while others dropped out. With equal parts humor and inspiration, she recounts completing a 50K ultramarathon at 64 and how her fitness journey influenced her son to tackle two full Ironman triathlons.
Now at 72, Deb continues to adapt her fitness routine through walking, biking, and Pilates, which has dramatically improved her functional mobility. Her doctor recently told her, "You're the healthiest 72-year-old I have ever known," validating years of consistent effort. For listeners contemplating their own fitness journey, Deb offers this wisdom: don't wait until your 50s, find activities you enjoy, and remember it's never too late to start prioritizing your health.
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Welcome and Sponsor Introduction
Speaker 1Hello and welcome back to Over the Next Hill Fitness Podcast. I'm Carla Coffey, your coach and host for today's program. This program is brought to you by Coffee Crew Coaching. If you need a coach, I do run coaching, I do fitness coaching, strength training. If you're local to the Madison area, I might be able to fit you in my actual in-person schedule, but otherwise I do a lot of things virtual. So if you need a coach, carla at CoffeeCrewCoachingcom is a direct way to get a hold of me. There is also a button in the show notes that you can send me your email. I have found out that if you ask me questions I can't answer you directly. So yeah, so make sure we have ways to get in touch with you. It's also brought to you by Hydra Patch. If you haven't tried Hydra Patch, I honestly I believe in it. In this hot weather that we're having here in the middle of summer in Madison, wisconsin, it really helps because you get those electrolytes through your skin. So if you're not really feeling like drinking anything sweet or whatever for your electrolytes, you can just have water and have the patch on. So there's discount codes in the show notes that you can try it out. So I hope you'll do that.
Speaker 1Today I'm going to be talking to Deb Barr. We had a really fun conversation, so I hope that you'll enjoy her story and I'll see you at the end. Hey, deb, welcome to the show. It's so great to have you here. Thank you, carla. So let's talk activity. I know you just got done with some Pilates, but tell me about your fitness journey, how you got started, why you got started, anything like that.
Speaker 2Well, let's see, you know, back in my 20s I used to run and I ran mainly for escape. I was under a lot of stress, I had kind of a challenging marriage, I was in with someone who had some substance abuse issues, so I would just take off and run, run, run, run run and it was really nice. But then I ended up going back to school and running kind of fell by the wayside as I pursued a career and then, you know, I divorced him, ended up a couple of years later remarrying. Then kids came along and working full time and kids, everything kind of my my fitness journey just kind of fell by the wayside until I was okay 59. Wow the shame. I hope others use that as an example of what not to do better late than never.
Speaker 2I know, because in my uh perimenopause years you know, between 40 and 50 um, before I started menopause, I started to put on weight. It was really slow and then, from 50 to I don't know, throughout my whole 50s, I continued to gain more weight because I had a, you know, more sedentary job and I was traveling a lot for work, sitting at a desk, and I traveled to places where you know I had a expense account and I could eat at really nice places. Like I said, I ate myself up one side of the Vegas strip and down the other and I blew up like a balloon and down the other. And I blew up like a balloon and at about 58, I got to do something. I really have to do something with my health. I want to be around for my kids, for my grandkids, and I didn't have my kids until I was in my 30s. So I decided, okay, I'm too fat to run At least. So I thought. But I had gotten up to 250 at one time. So I mean I really porked out, but I didn't think I'd look that bad. I look at those pictures now and I'm like, oh man, not good. Like oh man, not good.
Speaker 2So I decided triathlon had reached Omaha and I decided to do triathlon, oh, wow. So I thought you know I won't get bored, because it's not just one thing, it's three, and it'll keep me challenged and it'll keep me challenged. And so I had to learn how to swim again, how to bike again, because I hadn't been on a bike since I was a kid, really hadn't swam since I was in school and I hadn't ran since my 20s. So I had to start out slow, didn't have a trainer, get it on my own with books and youtube videos, and joined a local triathlon club and listened to the advice of others, had many injuries along the way due to overtraining common noob mistake and. But then learned and was able to do my first triathlon. I did my first sprint triathlon at 60. Wow the year I turned 60. And so I just fell in love with the sport, all aspects of it.
Speaker 2I loved all of it. So I continued to do that and race locally and traveled to a few places, did legends down in Kansas. I can't remember all of them we went to and that I did. But I never made it to Ironman because, you know, at my age I just didn't want to put all my life into training that hard. I had other things that I wanted to do too, but I did make it to nationals.
Speaker 1Oh, wow.
Speaker 2The age group nationals. At nationals I think I was the only person there on a non-carbon fiber bike but I finished. I came in last out of 44 flipping fast old ladies and a lot of these people had been doing it for decades. They were very good, but I had a PR and I was happy and continued to do it for a little bit. But then around the same time I found trail running and I was happy and continued to do it for a little bit, but then around the same time I found trail running and I found I really like trail running.
Speaker 2I loved running in the woods with other people by myself. It was so relaxing and it worked a whole new group of muscles that hadn't been worked and I really enjoyed it. It was just peaceful, it was wonderful. And the community here in Omaha for trail running greater Omaha trail runners that I ran with were wonderful, so welcoming, helped me as a noob kind of learn the ropes, learn the trails, because my biggest concern was getting lost. And then I found, oh okay, once I ran the trails a couple times, then it was fine, I could go by myself, no problem. So it kind of brings me full circle to where I am now. I've done a lot of trail races. I think I did my 50K when I was 64. Wow, that's great. But I wanted to get that in. If I was younger when I started trail running, I would have shot for 100K and then 100 miles.
Speaker 2I don't know if I would have gone over that, but you know, that's just not in me now. Some people have a natural body of a runner and they just make it look so effortless. I do not. I'm kind of built like a bohemian farm woman, so you know, you can hear me coming. It's work for me.
Speaker 1It's not effortless but I love it. I sound like the Grim Reaper when I run sometimes, so I'm they hear me coming too, but a whole different way.
Speaker 2Yeah, it's one of those things and you know, you just learn to roll with it, yeah, so what's your favorite race that you've done, whether distance or location?
Speaker 1what would you say I?
Speaker 2would say there's two of them. We have two of them in Omaha and I'll go with trail races and there was one that was my favorite triathlon. And the favorite triathlon was Legends in Kansas. It was 90 degrees, 90, some degrees, maybe 96, 97. That was your favorite. I'll tell you why. And then about the same amount of humidity. It's my favorite because it was such a challenge and I made it through and finished with a smile coming across that finish line and they had cold beer at the finish on tap. So that was motivational.
Speaker 2But I got kicked in the in the face my goggles going out. Halfway around on the swim turn somebody, some guy who didn't know how to sight, clearly nailed me with his hand on the top of my head. So bad I saw stars and got dizzy and had to call the support staff over to give me a floaty so I could let my head clear before I went on. But I went on and then on the bike. It was very hilly and I had never ridden so many hills that were that steep. I mean I clocked myself going about 44 on my bike computer and I thought to myself, dang, if I wipe out I'm really going to get seriously hurt, but it was so exhilarating and fun at the same time. And it was hot. And then you came back and you had to go on the run port and it was even hotter then. But I used my trail running strategy of boob ice, which I stuff a bunch of ice down my bra to keep my core cool, and that got me through. There were a lot of people dropping out due to heat issues. They just couldn't couldn't tolerate it, and so that was my favorite, because there were so many things that throwing in our way as obstacles and I was able to work through them.
Speaker 2My trail runs I like here in Omaha at Lake Cunningham with the goats run and we did my 50k. So I spent a lot of time training for that. But they have their annual October race where they have various distances. So I started there running, you know, five miles I think it was a 5k. Then I did five miles, then I worked up to 10. Then I did the 21 miler and then I did the 50k, you know, and I did. You know many of those, so I just enjoyed them. And then we have a dizzy goat race. That was at SRAM Park here in Omaha where you ran three-mile loops and you ran one way and then when you finished that loop, then you went backwards. You ran the other way. So it was just like Dizzy Goat.
Speaker 2You know and you had to flip your armband and that was pretty hilly too and it was always hot and humid at you, but it was so much fun because we had motivational aid stations and everybody it was just fun, you know, just made it a good time like a big party.
Speaker 1So those are my happy races. Yeah, the aid stations and spectators can really make the difference between a good race and a bad race.
Speaker 2Exactly. And the organizers, the race directors, everything just comes together perfectly.
Speaker 1Yeah, so do any of your family members, any of your kids, run with you, or do you have grandchildren yet?
Speaker 2Yeah, no, none of my kids run with me. My husband doesn't run. He used to run when he was in the military. He was a master fitness trainer and he ran all the time when our kids were little because he had to stay fit, you know, for PT tests. But I didn't run then. And then, you know, he kind of got out of the service and, you know know, ended up having some bad knees and so he doesn't run anymore. But then I started running and my, my youngest son, who's in town, didn't run. My oldest son was in med school, he didn't have any time and he was married. So you know he's got his own thing going on. But I will say two years ago, I think it was, he decided he was going to do triathlons. So he decided, not having done any triathlon before, he was going to take on Ironman Lake Placid as his first triathlon ever, of course he is yes.
Speaker 2I'm like are you nuts? Do you know the toughest ones? And you know, as a mom you try to give him some, steer him towards some advice and strategies. But you know, if that would have come from anyone else he might have listened, but coming from his mom, you know kids, what do we know?
Speaker 1But at least, you inspired him to do something? He just went all out.
Speaker 2I mean, you know he did go all out and that's kind of how he just went all out. I mean, you know, he did go all out and that's kind of how he just went all out and he finished. But I could tell he came across the finish line His legs had locked up on him and he was miserable. But then he did three months later, same year, second Ironman, Ironman Chattanooga, but he was a little more prepared and he did much better. He shaved a couple hours off his time. He was smiling every time we went down there to support him with his wife and kids and it was wonderful he was smiling at the finish. And then he got busy with life and family. You know four kids two years apart and they're all under 11. So things are busy.
Speaker 1Yeah Well, the nice thing about Chattanooga I heard it's a river swim and you go with the current. So that was probably a little easier than yeah, and the run.
Speaker 2I think there was some in hills in there, but not like you know, not like Placid, and he said the bike was really enjoyable and we met him and cheered him on at several spots along the course, so it was a lot of fun. I think that was more fun for me too, because I got to watch him and the kids always do the four kids always do the iron kids races oh, that's cool. Yeah, inspiring the grandkids too, yeah they said, someday they want to do a triathlon like grandma and daddy there you go and hopefully they will.
Speaker 1Yeah, that's great. So, um, you mentioned before we started recording that you're not running anymore. I know you're doing Pilates. What else Are you walking, biking? I do, I do both.
Deb's Journey from Sedentary to Triathlete
Speaker 2I walk three to four miles. I try to walk every day. Some days I can't do it outside, I have to do it inside, but it's boring as heck on a treadmill. So I really prefer to get out on a trail somewhere and I can. Lucky I live right up the street from a really nice trail and so I can get down there and slam out three to four miles several times a week Probably. Most days it just depends on the weather. Here I'm in Nebraska, so sometimes the humidity and the heat kind of pushes me inside Sure, or maybe I'll cycle that day.
Speaker 1Oh, that's good, Get some cross training. Do you do any races, even though you're still you're walking? Do you do races?
Speaker 2You know I do a couple, but we travel a lot now in our retirement so it's really hard to schedule a race because I don't know if we're going to be around for that date or not. So a couple of times I've signed up and ended up. Our travel times conflicted and I had to miss it. So I just kind of wait until later in the year and see what the plans are. I try to make it when I can. But it's interesting Now the since I've been trail running since 2012, the community has changed. There's a lot of us old timers or OGs in the trail running community here that are still around and it's nice to be with them on the trails. But there's a lot of younger people coming in and it, which is really nice to see, but I don't know any of them. Um, but I do try to get out there when I can, when the time allows, but I, I really, and then when I am on those races, I do try to run a little.
Speaker 1I'm trying to run.
Speaker 2You know I run, walk Because my knees are bone on bone now and I'm trying to. They don't hurt. So I think you know I don't want to push it and I don't have knee replacements. They don't give me pain at all. That's great, maybe when the weather changes, just like any old person.
Speaker 1So when you travel, do you go out of Nebraska or you just travel locally? Tell me about your travel.
Speaker 2We travel all over.
Speaker 1We've gone up to New York around the Hudson River Valley, we go south down to Nashville, chattanooga, florida, because you could, when you get settled for the weekend or whatever, you could look up a local race and do a race as you travel.
Speaker 2Yeah, I had thought about that, but then we don't tow a vehicle. So getting there and learning the course, I don't know. I just, um, I usually use what local trails are available and close to me there, so I kind of go, you know, not afraid to go out alone and venture on those trails. Um, I did encounter a black bear once, minnesota one time.
Speaker 1Wow.
Speaker 2On my bike. That was nice. I was glad I was on my bike, because then I could move quickly.
Speaker 1Yeah, maybe still not outrun it, but have a better chance, right? Yeah, yeah, at least I had a fighting chance, right. Did you ever have any significant injuries when you were running or even now as a walker biker?
Speaker 2significant injuries when you were running, or even now, as a walker, biker. You know, when I was running, I had a lot of. I do a lot of the like since 2020, when everything kind of shut down and drove everybody to do find alternate ways. I did a lot of endurance, virtual racing so I don't know if you've heard about the great virtual race across Tennessee. Yeah, we did that, yeah, yeah, so I've done that, I don't know, I think every year. And then I did the CRAW, the Circum let's see Circumpolar Race Around the World, and it took me two years on my team to finish that.
Speaker 1That was a lot of work, wow, how far was it what do they consider like around the world?
Speaker 2oh god, I don't know. I'd have to go downstairs and look at I got a great big wooden map mounted on my fireplace that we got as an award for finishing and it tells you how many miles and how many kilometers it is, but I don't remember it was long. It was long. It was broken down into regions, by countries very cool. But that, you know, kept me motivated.
Speaker 2Yeah and kept me honest, um, but I got horrible plantar fasciitis and so I had to treat that. I haven't had any. You know get an occasional ankle sprain or something, or I've never fallen on a dirt trail or tripped over a root, so no injuries like that. I did slip on a tiny little spot of mud on my second 50K and fell right on my lower back and hit it in such a way I herniated two discs.
Speaker 2Oh no, so I had been accepted in the Barkley, in the baby Barkley, yeah, not the regular Barkley, god knows, yeah, but still. But in the Barkley Fall Classic and you know I thought well, maybe I could work through. It took me, let's see, that was in October. I don't think I could really start walking again regularly until March.
Speaker 1Wow, what year was that? Was that recent?
Speaker 2No, that was maybe five years ago. Okay yeah, and it was brutal. I mean, it was, you know, when you're an injured runner and you can't run or walk and you just see everybody else doing it and posting about it. We are dangerous, you go to dark places in your head and it's not fun. So I waited until July and thinking well, maybe, maybe. And you know, I got out and I tried and I thought I knew what that race entailed. It's a lot of straight up hills. It requires a lot of training.
Speaker 1What's the distance for that baby?
Speaker 2Well, it's supposedly a 50K, but it could be a little more than that, because you know lands.
Speaker 1Well, and trails are never consistent.
Speaker 2No, and, like I said, you don't know what the weather's going to be like. It's up and down, I mean straight up and down, so you've got to be ready for that and um, and there's bees and brambles and heat and just all sorts of things to deal with. So it was mainly just the physicality of that race that I knew. There was no way I was going to be ready for that as an older person. It would have been challenging, even if I was 30, to be ready after all of that. So I had to give up my spot to somebody else who could be tortured Fun torture.
Speaker 1You'll apply again or anything to do that one again, hell, no.
Speaker 2Don't you really feel one again? Hell, no, no, I'm going to be 73 this year, so I feel that you know it really was calling me strongly back then and I really thought I could. I don't know if I would have been able to finish, but I would have given it my best effort and I think at least made it to the fun run part of it. But you know, I made peace with it back then and I figure sometimes things happen for a reason and I just kept doing other things and tried to modify. But no, my injuries are usually stuff that's just kind of fluky.
Speaker 2A couple years ago I was sliding down an icy hill that even with spikes on it was icy during the winter on a winter hike, steep um. And I thought, well, I'll slide down on my butt because that's what the other people, the other gals, were doing, and and so they said, oh, no stumps, no rocks, it's smooth. Come on, deb, slide down. I hit a rogue stump and it flipped me, tore my running tights right down the crack of my butt and flipped me over, and when my left arm hit that ice broke my wrist. Oh jeez, yeah.
Speaker 2And then I had to climb out up a steep hill to get out of there and drive about 40 minutes home to the nearest ER. So that was a joy, but you know that's the worst. That and that herniated disc those are my worst injuries running. Normally I do stupid stuff like tripping over a crack in a sidewalk, if I'm doing a pave crate and I go down and get a bruise on my hip or something, but it's usually because I'm looking at something else and not where I'm going yeah, yeah, man, but any injury, like you said when you sit and watched everybody else, that's just the worst.
Speaker 2It is, it really is, it is. But no, you know, some people have like torn labrums, all that. I had a rotator cuff tear when I was swimming that I had to have repaired, and then I treated my rehab as training and did a triathlon like three and a half months later Wow, I was able to do that.
Speaker 1That's fantastic.
Speaker 2Yeah, they do stupid stuff like slipping on hibiscus leaves, getting out of a hot tub in Jamaica, out of a hot tub in Jamaica, slipping, and put all my weight on my hands so my elbow on my right arm went out of place and bent totally backwards. Yeah, so I had to have that reduced down in a third world country. That was a joy and then follow up with my orthopedic guys here.
Speaker 1But again, they do okay. According to your orthopedics, did they take care of you well?
Speaker 2well, you know, they said nothing was broken, but my radial head was fractured, but their, their x-ray machine looked like something out of the 50s, so it was probably just a big toaster yeah, you know I.
Speaker 2I. It was just a kind of a band-aid to get me wrapped up, reduced. They did put me under general aesthetic, reduced it so at least it was in place and, uh, immobilized me until I got home and I stayed and finished out the rest of our vacation because why not? I mean, we were in Jamaica and we had butlers who brought us everything. I wasn't going to get that type of service at home.
Speaker 1Yeah, I mean, if you could sit there and let people wait on you, yeah, they'd probably wait on you.
Speaker 2Why not yeah?
Speaker 1So how old are your grandchildren that are doing these tries?
Speaker 2They're still young 11, 9, 7, and the littlest one will be 5 in September.
Speaker 1Okay, well, you'll have to rope them into doing something with you, not just like on their own, because I just recently, in May, did a one-mile race with one of my grandsons. He is seven, and it was the best thing ever that he chose me to run it with him, because he had options of his mom or dad too. And he said I want Grandma to run. And I went I'm there, I got my running stuff, so you got to do one with one of them. It just there's just nothing like it, I mean.
Speaker 2That would be awesome. My challenge is they live four states away in Ohio and I'm in Nebraska, so just getting out to see them, my grandma bank gets empty and when I get out there I got to just really fill it up so I can bring it back with me.
Speaker 1Yeah, yeah, these particular three grandkids live just about an hour away and we actually did our race in Ohio. Oh really, yeah, I finished my 50 States um in May and um in the flying pig in in Ohio and they came.
Life Lessons and Finding Joy in Movement
Speaker 1Oh yeah, I've heard of that up in Cleveland, yeah, and they came and they did the one mile, um, and then my youngest son, their dad, did his first marathon with me and doing my 50th. So their mom, but yeah, so it was just nice, it was a big, pretty big family thing and and uh, but the fact that he chose me, just like my heart just was like oh, yeah, it's me, oh, I bet it was bursting, yeah, so if you get there and there's even just a one mile of fun run somewhere going on, I mean, yeah, it was just something about the accomplishment of you know, seeing them accomplish that and then and doing that, it was just he was he, it was just great. I mean it was. That would be a dream come true for me. I know it's so crazy that just those little things just mean so much to you.
Speaker 2Yeah, and it's. It's nice Cause, you know I could still do that. Absolutely, you know, and that's why I do it, because I want to continue to be fit and functional as I age. Yes, pilates, even though I'm pretty active. When I started Pilates, you know I had reached a point that you know I just had trouble getting up off the floor. If I was sitting on a floor for a long time, you know I had to find something to help pull me up. Don't have to do that anymore. I get up pretty easily on my own. That's great. So that's really helped me build my functionality. My balance has always been horrible and so it's still bad, but it's better. So I continue to work on that. And anybody listening in if you're younger, your balance definitely will wane as you age and if you don't actively work on it, you will lose it.
Speaker 1So learn from those of us who have been there I have, um, some older clients that I work with and that's what some of the things we work on is. Yeah, and if they're able, we get up and off the floor. You don't allow, I'll get down with them and do bird dog and um, then mostly I mean, it's good for their core, but I want them to be able to get off the floor exactly it's just so important that it is to do that and to have your balance so you can climb and get stuff and carry things and, yeah, do all the things you love around the house absolutely so.
Speaker 1What's on your agenda for activities races you got anything coming up that you're signed up for.
Speaker 2Not a dang thing. Honestly, right now, at this point in my life, I am out on the trails for the pure joy of it. I was kind of competitive for an older person. That kind of surprised me, but I've always been a little competitive. So the fact that now I sold my carbon fiber triathlon bike, my Kiwa, I sold that. Now I have an e-bike that weighs 50 pounds I rarely use I mean, I rarely use the pedal assist, I just turn it on in case, um, because it's a. It's a good cardio and leg workout to pedal that beast without any pedal assist. But I enjoy that. I only time I turn it on is my quarter mile coming uphill to home because the hill is like this and I put that baby on high pedal assist and I just go like the wicked witch of the west and I don't feel like my heart is going to come out of my chest.
Finding Trail Running at 60
Speaker 2So you know it's, it's kind of nice to be able to do things just for the fear, the pure joy of them and being out there. I don don't feel like I need to prove myself to anyone or even to myself anymore, which is kind of a nice place to be. You know, as you get older you find out you reach a point where you just don't care. I mean, you care, but you really you don't need to please anybody but yourself and you find your joy again in doing things, the simple things, and I love that. Yeah, that's great. That's great because not everybody gets to enjoy that. You know they get taken early and I get to still be here and enjoy these things yeah, and be active and healthy doing it.
Speaker 1You know that's. I think that's the key, you know, is that look at how active you are. You know, because of the activity that you've done over the years and you're still doing so, yeah, you're going to give them the run for the money.
Speaker 2Yeah, does that mean I want to go every day? No, some days I want to just sit on my ass on the couch and not do anything but surf on social media and watch goofy videos, or go down in my basement and make something you know, but I get out anyway. I push myself to go out because when it's done I always feel better out, because when it's done I always feel better.
Speaker 1Yeah for sure. Well, do you have any last words of wisdom? Is there anything I didn't ask you that you'd like the people to know? Oh gosh.
Speaker 2No, I think you really did a nice job, carla, covering everything that I really had to contribute, really had to contribute. The only other thing I can say is don't get too heavy when you're in your perimenopause. Stay active, hit it early. You know you're younger and you're 30. Stay active, don't. It's hard to find that balance with your family, but even if you can get out, just get a few things physical done three times a week. It's better than nothing. You know, because I paid the price for that and it took me a lot of work to overcome some of the damage. I might still be heavier than I want to be, but my doctor says you're the healthiest 72 yearyear-old I have ever known. She goes your labs are like perfect.
Speaker 2That's great, I'm like I'd like to hear that I'll take it, heck.
Speaker 1Yeah, take every bit of it. That's right, well, deb, thank you so much for being on the show. I will look forward to maybe talking to you again, all right? Well, thank you, carla. Thanks, so bye, bye. All right, friends, I hope you enjoyed Deb's story.
Speaker 1It was a lot of fun for me and if you need to look me up on any of the socials, you can find me on Facebook, coffee Crew Coaching and on Instagram, the same. You know I still struggle with Instagram, so bear with me on that one. I do have a YouTube channel. If you want to see our faces, you can. I feel the audio is much better, but you know, to each his own. If you want to get out there and check us out Over, the Next tail fitness podcast is where you can see me on YouTube. It's not that big of a deal. You don't really need to see my face, so yeah. So thanks for listening in. Please continue to rate and follow and share the program. If you want to be on the podcast, please email me, carla, at coffee crewcom, and I'll get you on. It's super simple. I make it easy. It's fun, we're just chatting, we're having a good time. So thanks again for listening and we'll see you soon.
